A delicious, 'meaty' Vegan Spaghetti recipe that is also low FODMAP! This is the perfect easy weeknight meal if you're vegan and trying to follow a low FODMAP diet. When we first looked at trying a low FODMAP diet, we thought it seemed almost impossible to achieve as Vegans. If this is you, then this Vegan Spaghetti will certainly change your mind! It is easy, vegan, tasty, AND low FODMAP!
Vegan Low FODMAP Planning
One of my favourite things to do with this Vegan Spaghetti is to make extra lentil sauce, and then make a Tomato Shepherds Pie the following night. Just add some mashed potato on top and you are done! You can check out my Tomato Shepherds Pie here. It is also low FODMAP. Combined with the Vegan Spaghetti one night, and Tomato Shepherds pie the next, proves that you can have quick, easy, vegan, & tasty meals whilst on a Vegan low FODMAP diet.
Vegan Spaghetti Low FODMAP Ingredients
Firstly, if you are following the low FODMAP diet then you should definitely download the App developed by Monash University. And secondly, do note that many ingredients in this recipe are high FODMAP if you don't carefully measure the quantities. This recipe is designed so that ⅓ of the sauce has the recommended maximum serving for each ingredient, as per the Monash App. Therefore, if you don't eat more than ⅓ of the sauce in one sitting, you are safely within the FODMAP limits. The limits as per the App at the point of writing this blog post are:
- Brown Lentils: ½ cup per serving (lentil sauce has 1.5 cups)
- Oyster Mushrooms: 1 cup / 75g (lentil sauce has 150g. I always add about 180g. This is because this is the whole packet where I buy them from, and realistically we would have about ¼ of the lentil sauce in one sitting)
- Canned Tomato: 92g. This recipe called for 6-8 medium fresh tomatoes finely diced, or 2 cans of stewed / diced tomatoes. If you know Fructose is not an issue for you, then you may use canned tomatoes to save some time (I know I do!)
- Tomato Paste: 28g / 2 tablespoons (this recipe uses 4 tbsps)
Substitutions? As stated above, if you are not required to omit Fructose from your low FODMAP diet, you may used canned tomatoes. To keep this recipe low FODMAP, it is recommended to use only canned lentils, and to use specifically oyster mushrooms.
Use a food processor for the mushrooms if you have one. This will create a 'meaty' like texture that would otherwise take a long time to achieve chopping with a knife alone.
Garlic Infused Oil
Removing onion and garlic can be particularly tricky for someone following a low FODMAP diet. Especially for Vegans! But fear not, garlic infused oil is an excellent replacement, and its recommended safe for use on the Monash University App. Simply sauté the garlic in oil, removing the garlic from the oil before use. You can refer to my garlic infused oil recipe here
Low FODMAP Vegan Parmesan
A delicious vegan parmesan substitute that is also low FODMAP? Easy! Simply blend together 1 part hemp hearts to 1 part nutritional yeast. Adding ½ to 1 teaspoon of salt as required. You can check out my low FODMAP Vegan Parmesan recipe here.
Vegan Spaghetti: Nutrition
Assuming that this lentil sauce serves 3 people, and that each person has 1 serving of pasta (60 grams dry / uncooked). Calories and macronutrients per serving are as follows:
Lentil Spaghetti Sauce
- Calories: 223
- Protein: 12g
- Carbs: 32g
- Fat: 7.3g
Pasta of Your Choice:
- Calories: 226
- Protein: 7g
- Carbs: 45g
- Fat: 2g
Lentil Spaghetti Sauce + Pasta
- Calories: 449
- Protein: 19g
- Carbs: 77g
- Fat: 9.3g
Vegan Spaghetti. Low FODMAP
- 1 can of brown lentils, drained and rinsed thoroughly approximately 1.5 cups drained or 400g can, 240g drained
- 150 grams oyster mushrooms
- 2 cans 6-8 medium tomatoes diced or 2 x can 14.5 Oz / 411g If Fructose has been ruled out as not a problem for you, then you may used canned tomatoes. To keep the recipe as true low FODMAP, use fresh tomatoes finely diced
- 2 teaspoon balsamic vinegar
- 1 teaspoon oregano
- 1 handful of fresh basil 10 to 15 grams, roughly chopped
- 4 tablespoon tomato paste
- 2 tablespoon garlic infused oil for cooking
- 240 grams pasta of your choice
- Dice the oyster mushrooms into fine pieces. Use a food processor if you have one.
- Heat a medium size pot and add the garlic infused oil, and diced mushrooms. Stir for 3 to 4 minutes or until mushrooms are brown
- Add tomato paste, oregano and fresh basil. Stirring for another 2 minutes
- Add lentils, canned tomatoes and vinegar. Bring the pot to simmer and then reduce heat. Allow the sauce to simmer on very low heat for approximately 10 minutes whilst cooking your pasta
- Cook pasta as per packet instructions
- Serve pasta & lentils sauce as desired. Add fresh basil leaves on top!
- Sprinkle with Vegan Parmesan